Responses

http://allisonbojarski.tumblr.com Allison Bojarski

Scaling options for this workout from the CrossFit BrandX forums:
Big Dawgs:
As Rx‚Äôd
Try this with GHD sit ups for extra fun
Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
Puppies:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Greetings from my home-away-from-home – Turin, Italy. Here for my usual fall rumble with the Italian Mountain Brigade before they deploy to Afghanistan. Fun, fun, fun…
I’ve been reading Born to Run and was, of course, inspired to run today. So, decided to try something crazy – run along the river and just focus on trying to relax and get my CFE form right. Not worrying about speed or time or distance. Just about going. Oddly enough, it felt great (last time I ran this far was June 15th). Decided to turn around when I hit the 2.5km marker, didn’t look at my watch but just kept running back. Amazingly, I had a PR when I hit the starting line:
19:56
Last time (June 15) was a previous PR of 20:37.
I was enjoying the run so much I kept going and ran another 2km…and I felt great when I finished. I still feel great! Crazy.
I love CFE

Mike Mishik

21:26 abmat sit ups

Reagan

As Rx’d
21:45
Black Box (224,224)

Lt Gabe

Ran in a charity 5k today. Still hammered when I crossed the finish line.
22:30 embarrassment.

kj

It was too beautiful out to not run this morning. Did my first long run in a month.
Park loop in roughly 50 minutes. But it felt fantastic!
Michael with GHD next time I make it in on a rest day.

Hari

21:49 Sub 800 Meter Rows
(68,54), (55, 42), (61, 48), (18, 9)

Avery

I did a version of the Football WOD after classes today in Brooklyn with wrist subs.
6 rounds for time:
2 deadlifts (155#)
4 back squats (105#)
6 broad jumps (3 squares each)
6 GHD sit ups
9:02 minutes
Thanks Kevin for timing!